The sides and abdomen are the most common cause of complaints - this zone gets unnecessary even with the slightest violation of the diet.
In these places, they try to get rid of the layers of fat because they spoil the look, cause significant discomfort, and interfere with wearing tight clothes. Diet alone is not enough to remove lipids. Abdominal and lateral weight loss requires exercise and physical activity. Continuous training not only helps improve your appearance, but also treats your health problems. Exercises to slim down the abdomen and side also help to quickly fix the problem area, but they are not a stand-alone solution.
Fighting overweight helps get rid of many psychological complexes. People with normal body weight have a significantly higher quality of life.
Useful information
Most often, the adipose tissue accumulated there is due to the looseness of the abdomen and thighs. Much less often, this phenomenon is due to muscle flaccidity and loss of skin tone (this situation is most commonly observed after childbirth). In some cases, both causes are combined (fat and flaccidity). Exercise is just one way of squeezing the problem area. If you want to lose weight, you need to pay attention to your diet without failure. Massages and body wraps are additional measures.
Programming
It’s important to note that fitness training builds muscles well, but burns fat pretty slowly. Cardio loads, on the contrary, have a general effect on the body, causing them to actively burn the fat layer (oxygen is a kind of catalyst for this process). Thus, abdominal and lateral weight loss exercises should be diverse. You can practice morning jogging as a cardio workout. If you can’t train in the fresh air, a treadmill will save you (you can use other cardiovascular equipment - an orbiter, exercise bike). Training with a skipping rope or hoop creates a good load. The best results are achieved with interval training, where 2-4 minutes of work performed at a normal pace alternates with one minute of intense activity.
When doing strength exercises, it is important to note that the muscles adapt quickly to a certain load, so repeating the same set of exercises day by day will not achieve a noticeable result (it is recommended to alternate programs). In addition, you should not just exercise that affects a particular muscle group - it is recommended to do general strength exercises that speed up your metabolism. Such practices may be included in the overall complex or you may pay special attention to them. And keep in mind that not only exercises with weights are called strength exercises, but also banal pumping of the press.
Training system
Experts believe that daily fitness is unnecessary. In order to lose weight faster in problem areas, it is worth following this scheme: 1st, 4th, strength training, 2nd, 5th, cardio, 3rd, 6th, 6th day 7 - rest. This is an average system, you can get more specific recommendations from your coach.
It is recommended that measurements be taken and weighed before starting a weight loss program. It does not hurt to keep a diary, enter nutrition and exercise data there. This allows you to configure the program, increasing its efficiency. You should not hope for an immediate result - your stomach and sides will not tighten immediately.
Strength exercises
Perform each movement at least 8-10 times. Gradually increase the number of repetitions by 20-30 times. Several approaches are recommended. Before exercising, be sure to knead your body and after you finish, do a stretch.
Lie on your back, bend your knees slightly, press your feet to the floor. He spreads his arms sideways. Slowly pull your knees toward your chest (when exhaling), bend your legs better and lift your pelvis off the floor, then return to the PI (do not put your feet on the floor).
Repeat the previous exercise, but now increase the amplitude - at the end of the movement, the knee should be above the face.
Lying on the floor, cross your legs as in the lotus position (knees to the side, ankles crossed). Press your palm to the back of your head. Lift your shoulders off the floor.
Repeat the previous exercise, but change the position of the legs - bend them to your knees and place your feet on the floor (in this position, another muscle group is worked out).
Lie on your side. Reach out your hand that turned out to be down in front of you and put your palm on the headrest. Try to lift your upper body and one of your legs at the same time. If the movement is easy, make it difficult - reach with your elbows and raise both legs (counter-movement). When returning to the SP, do not put your foot on the ground. Work on both sides. For beginners, this exercise may seem difficult, so it is recommended to start with the easy option.
SP is the same, change the practice a bit. Now, lift your legs off the floor, bend your knees, and stretch your elbows toward them (the trajectory of movement changes somewhat or other muscles enter the work).
Lie on your back and place your palms on the back of your head. Lower your knees with your legs bent to one side. Lift your upper back off the floor (chest up). Work on both sides.
Lie on your stomach. Stretch your arms forward. First, lift only the top of the house. After a series of repetitions, just start lifting the bottom. After completing a few repetitions, start lifting both the top and bottom at the same time. Then work diagonally - raise your right arm and left leg at the same time, and vice versa. In summary, raise the "upper" and "lower" parts at the same time and hold the muscle tension for 15-30 seconds (repeat 2-3 times). Remember to rest between exercises (30 seconds is enough). Don’t think that the above movements were only designed for the back - they work the abdominal muscles perfectly, forcing them to retain tension (plus the fact that the muscles are tense differently than under direct load).
Stand up, lean forward, and place your palms on the floor. Pull up your stomach and straighten your back. Stand like this for a few seconds, maintaining muscle tension. Keeping this position, start "walking" in place, bend and bend your knees.
SP is the same. Alternately moving your hands ("walking" with them), gradually take the position of the body as in the recliners on the floor. Then start reversing and return to PI.
Recommendations
The strengthening exercises needed for abdominal and lateral weight loss are very effective - they only need to be done regularly and not from time to time. Don’t forget about cardio exercise - it will significantly speed up the weight loss process.